Seventy (70) is the new Forty (40). To many of you that sounds silly, as you sit there with aches and pains in places you never knew you had. I’m 70 years old, so I know what you’re feeling. As we age, our metabolism slows down, muscle mass shrinks, and our hormones and neurological responses decline. However, those facts being what they are, recent studies at the University of Alabama Center for Exercise Medicine (Role Tide) for you Bama Fans have in fact verified the claim that seventy (70) is the new forty ( 40). Several of his studies show that Baby Boomers or older people can achieve muscle growth and strength. The key is constant effort. If you strive to exercise consistently and follow a fitness regimen, you will see results. I’m not suggesting that you try to bench press in New Jersey and run a Forrest Gump marathon, but rather follow a fitness schedule consisting of at least thirty (30) minutes three times a week. Seeing the results may take a little longer, but studies indicate that if you are consistent, the results will be the same as when you were in your 40s. I don’t know about you, but I’d rather have the physique of a well-toned person in their forties than a muscle-flaccid person in their seventies or older.
As I mentioned earlier, I am 70 years old and have been following various exercise schemes for over 50 years, long before it became fashionable. With that said, my advice is first and foremost to check with your doctor and make sure they give you the go-ahead to begin your fitness program. Once you’ve been freed to begin your scheme, start with the basics, at a slow to moderate pace. Your training scheme should be basic, but work your entire body.
Let’s start with some basic terms:
(SETS) A set refers to the particular exercise for the particular muscle group in your fitness scheme. Example of bicep curl, our goal is to do three sets of each part of the body with a minimum of eight (8) repetitions and a maximum of twelve (12) repetitions. Once you achieve twelve (12) reps, you need to increase your weight. As with all exercises, once you reach twelve (12) reps, without much resistance, increase the amount of weight by 2 1/2 or 5 pounds. It is a decision on your part.
(REPS.) Reps is short for reps or number of times you repeat a particular exercise movement. Example Eight (8) repetitions.
Shoulder Width – Place your feet shoulder width apart.
1) WARM UP: First I like to go for a short walk for about ten minutes, on a treadmill or in nature so that my blood flows and all parts of my body relax.
2) Push-ups: To start 5 to 10 push-ups. If you can’t do a normal push-up, you can do them standing up by pushing yourself against a wall. The idea is movement, push-ups on a wall will continue to work your chest and triceps muscles.
3) Stretch Bans: Grab the bans with your hands and place your elbows next to your sides, feet at shoulder height. Pass the bands across your chest. Do eight (8) reps to start. When you buy bans, they will come in various strengths of resistance. First choose the ban that offers the least resistance. Once you increase your reps to twelve (12), move on to the next prohibition and start over with eight (8) reps. accumulating up to twelve (12) repetitions.
4) Dumbbell Shoulder Exercise – Dumbbells come in various sizes, starting at 2 1/2 pounds and working your way up. Bowflex has a convenient dumbbell system that eliminates having numerous dumbbells. They are basically two dumbbells that you adjust to the desired weight you need. With that said, I would start with 2 1/2 or 5 pound dumbbells. Stand with your feet at shoulder height. Push the weights over your head, keeping your feet at shoulder height, and then lower them to the top of your shoulders; do eight (8) reps. Once you have accumulated up to twelve (12) repetitions, increase your weight.
5) Bicep Curl with Dumb Bells: Stand tall with your feet shoulder-width apart. With ten (10) pound dumbbells, place them in your hands, with your arms at your sides and your palms facing forward. Roll the weights up to the top of your shoulders and then lower them to your side, always keeping your palms facing forward and your elbows close to your sides. Start with eight (8) repetitions. and work up to twelve (12) repetitions.
6) Triceps Extensions: While holding a 2 1/2 or five (5) pound dumbbell in your right hand, lean forward at the waist slightly and at the same time bring your left leg in front of your bent body, slightly bending the left. leg. Rest your left forearm on your knee or upper thigh. Pulling the dumbbell up along your right side to your waist, extend your right arm back, and then bring it back to the side of your waist from where you started. Do eight (8) reps working up to twelve (12) reps. Reverse this position and do the same with your left triceps. I know this sounds a bit strange, but it is a great exercise. Basically you just lean forward and extend the weight directly behind your body in a straight line.
7) Squats: For beginners, you would only use your body weight. Stand up straight, feet shoulder-width apart, while squatting, push your buttock outward leaning slightly forward at the waist. I wouldn’t go past the half squat position. As with the other exercises in our fitness program, start with eight (8) reps and continue up to twelve (12) reps. However, with this exercise I would increase the repetitions to at least 25 before considering using weights.
8) Lunges: As with squats, I would start without weights. Stand with the straight extension of the left foot flexing both knees simultaneously and lower yourself as far as you can, don’t overstretch, also keep in mind that you need to focus on your balance. Return to your starting position. Do eight (8) to twelve (12) reps. Repeat this for your right leg. I wouldn’t consider using lunge weights until I could do 25 reps per leg.
Items that I found helpful are elastic bands, cable machines, such as (Bowflex), dumbbells, and walking on a treadmill or just walking in nature.